TONIGHT!!! Do you want to know the WOD for Friday? OPEN WOD 16.1 will be released Thursday Night at 7:45 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF. ================================================================================ Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here...Read More

Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details. =============================================== OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF. ================================================================================ Submit your 2016 Spring Hoodie order....Read More

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE: ======================================================================== Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details. =============================================== OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing...Read More

Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details. =============================================== OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Friday and on Saturdays at BCF. =========================================================================================== Push Press 5 x 3 (ME) AMRAP 15:...Read More

Clean and JerK: 2 @ 80%, 2 x 1@85% and 3 x 1 @ 90% NOT TOUCH AND GO EMOM 15: 5 Chest to Bar Pull Ups (Fx: pull-ups) 10 Push Ups 15 Air Squats *if athletes don’t complete the required reps in the round…then you rest the following minute and then continue.Read More

Time to Bro out!!! 4 Supersets of: 8-10 Barbell Row (A) 8-10 Bench Press (A) Rest as needed (18 minutes working time) AMRAP 18: 5/3 Muscle Ups, FX: 10 ring dips 15 Thrusters 115/80 FX:95/65 200m RunRead More

Another day of Open Prep. Can you feel it in the air? Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 185/125 9 handstand push-ups 3 cleans 185/125 12 handstand push-ups 6 cleans 185/125 15 handstand push-ups 6 cleans 185/125...Read More

Snatch: 3 @ 80, 2@85% and 3 x 1 @ 90% NOT TOUCH AND GO 4 x AMRAP 2: 400m Row ME OHS 95/65 FX: 75/55 Rest exactly 2 minutes *Run if the weather is nice  Read More

Today,  Make the decision to win. To win gracefully, humbly and encourage the competition to keep pushing… Because you love a challenge. Push Press 6 x 2 RX: ME FX: A AMRAP 20: 50 Double Unders 30 WBS 10 Hang Cleans (full) 115/80 FX: 95/65Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/*** ========================================================================================== Because we care about your gains. If you missed it yesterday because of inclement weather closing Back Squat 20 Minutes to Find 1RM *Before 1RM attempt perform 1 Walk out at Attempt weight For everyone else: Turkish Get Up Skill:...Read More